Week Three Homework

Get together with someone from a different Cohort and do their homework!

Mobilizing:
1. Continue following the MWod daily.
2. Find two “magic bullets” to make part of your personal MWoD
3. Report findings to beyondthewhiteboard.

Nutrition:
1. Weigh and Measure at least 2 different meals.
2. Eat a minimum of two Zoned meals this week.
3. Eat a minimum of two Paleo meals this week.
4. Continue log your meals on beyond the whiteboard.

Consistency:
1. Attend more than three classes this week
2. Attend one class with a person from your cohort.
3. Continue log in on beyond the whiteboard.

Heavy Lifts:
1. Perform 2-2-2-2-2-2-2-2-2-2  Box Squat @ 50% of your max (2 days)
2. Eat a post wod meal after your lifts. (minimum 2 days)
3. Continue log your efforts on beyond the whiteboard.

Body Control:
1. Follow your program you received last week.
2. Learn what Zone Blocks are.
3. Calculate your Zone prescription.
4. Continue log your homework on beyond the whiteboard.

Talent

Dave walking calmly on his hands.

Developing complicated skills is a trademark of the CrossFit athlete.  Using simple progressions and hours and hours of practice, skills that once illuded us are now with in our reach. 

If you missed Dave [wmv] [mov] and Laurie [wmv] [mov] on CrossFit.com check it today!

___________________

Workout:

5 rounds for time of:
20 Front Squat
30 Box Jump

Extra Time

JD rowing strong.

As the rowing stroke comes to a finish the legs extend the hip angle opens and the arms finish. On the return stroke the arms go first. You can think of rowing as legs and body then arms and then arms body legs.

With the Cohort Competition is full swing we are going to open this sunday for a few extra hours.  We will be open from 11am -1pm so you can meet up with your team and get some homework done. 

________________

Workout:

Run 800 meters

21 Shoulder Press with 95lbs

Run 800 meters

21 Push Press with 115lbs

Run 800 meters

21 Jerks with 135lbs

Open Up

Peter working his dead hang pull-up.

This week's Cohort homework involves stretching a friend. This will require that you ask a fellow teammate or a fellow classmate to help you in achieving your goals. Remebmer mobilizing with a friend is funner that mobilizing alone. And it is twice a effective. 

________________

Workout:

Rest Day

Change Is Necessary

Kyle showing the tire who's boss

Variance is one of the three defining characteristics of the CrossFit program. Can you name the other two?

______________

Workout:

Four rounds for time of

Run 400 m

25 Knees to Elbows

Feedback

Kevin getting a little attention.

When coaching athletes we find it useful to have multiple ways to achieve the same goal.  Often we use verbal cues to get groups athletes moving properly.  Sometimes tactile cues are a powerful way to assist an athlete into better position.  Either way the aim is to ensure safety, efficacy and efficancy.

________________

Workout:

Lunge 400 meters for time

Stick With It

Sean back in action.

We have said it before but it is worth repeating.  Fitness is a journey not a destination.  There is not end state to being fit.  We don't wake up one day and say "Now I am fit, I can stop working out".  The aim is to be better than yesterday and be able to enjoy today. 

 _________________

Workout:

Deadlift 3-3-3-3-3

Push Press 3-3-3-3-3

_________________

Schedule notice:

There will be NO 10:00am class TODAY

We will offer an 8:00am and 9:00am TODAY ONLY!

Be Smart

Laurie and Dave having fun.

Week two of the Cohort Competition has started.  You can find your new homework HERE. Now that the teams have had a chance to get together and get to know each other it is time to get focused.  Have you set your Goal?  Is it a S.M.A.R.T. goal?

_______________

Workout:

Rest Day

 ______________

Schedule notice:

This Saturday 10/9/10 there will be no 10:00am class.

We will offer an 8:00am and 9:00am class ONLY!

Week Two Homework:

Get together as a team at least once during the week.
(Does not have to be at the gym)

Post your Goal on the Community WhiteBoard at the gym.
(To be installed this week)

Mobilizing:
1.Continue following the MWod daily.
2. Learn one partner stretch and help a teammate.
3. Post to Beyond the whiteboard a SMART goal.

Nutrition:
1. Learn what Zone Blocks are.
2. Calculate your Zone prescription.
3. Learn what foods are included in the Paleo Diet.

Consistency:
1. Attend more than two classes this week
2. Choose one mobilization/stretch to do every time you come in this week. (Same one all week)
3. Continue log in on beyond the whiteboard.

Heavy Lifts:
1. Perform 3-3-3-3-3-3-3 @ 50% of your max (2 days)
2. Learn one partner stretch and help a teammate.

Body Control:
1. Get a progression prescription from a Coach for your goal.
2. Learn one partner stretch and help a teammate.

Yeah!

Coach Gilly and Coach D getting it done.

CrossFit changes lives by helping make many of us happier, healthier, stronger, faster, and better looking. Becoming a CrossFitter has it's consiquences though....for more on this check out "Why CrossFit Runined my life" from our friends at CrossFit Verve.

Congratulations to Matt Chan and Kristan Clever for winning their weight class and the overall titles at the CrossFit USA Weight lifting open

__________________

Workout:

5 rope climbs
15 tire flips
200 meter farmer cary 50lb dumbells
15 tire flips
200 meter farmer cary 50lb dumbells
5 rope climbs

Schedule notice:

This Saturday 10/9/10 there will be no 10:00am class.

We will offer an 8:00am and 9:00am class ONLY!